Since the ball adds an element of instability, the core muscles are required to work harder, which is why the stability ball ab rollout is considered an intermediate to advanced move. Before trying this move, make sure you can do a traditional plank , with strict form, for at least 30 to 60 seconds. Keep the rollout distance shorter until you feel comfortable performing this move all the way. The stability ball ab rollout targets the muscles of your core —specifically the rectus abdominis, obliques, and erector spinae lower back.
During the contraction pulling ball back to body phase of the movement, the stability ball ab rollout also works the shoulders and upper back muscles. Your core muscles are involved in most, if not all, of the movements you perform daily. This includes day-to-day activities, exercises in the gym or during athletic events, and basic movements such as rotation, flexion, and extension.
For example, swinging a golf club, mopping the floor, or turning to look behind you. Additionally, the stability ball ab rollout can help strengthen your core which may lead to reduced back pain , improved balance, and better flexion, extension, and rotation of your trunk. Stronger core muscles can also boost your fitness and athletic performance. Adding equipment such as a stability ball can lead to mistakes in the movement, especially if you're not certain how to use it correctly.
Choosing the best ball for your fitness level can help you engage your core and protect your back. The larger the ball, the easier the move is to perform. A large size ball that is also firm helps you balance and stay stable as you perform this exercise.
As you progress through this movement, consider changing to a smaller ball size. This will create instability, which forces you to engage your core even more than with a larger ball. This exercise requires you to engage your core through the entire movement. If you relax these muscles, you risk dropping your hips, which can make your lower back dip. This can cause pain in your lower back. While this move does recruit your shoulder and upper back muscles to a certain degree, the prime movers are your abdominal muscles.
Make sure your core is tight when rolling the ball out. These same muscles work the hardest to help you reverse the move. If being fully extended is too difficult, you can modify this move by descending only part way down.
Battling the Generation Gap! Ethan's Donphan. Zoroark: Master of Illusions. Golem pulls itself into a ball and rolls toward the opponent with incredible speed and power. A wild Golem. Hour of the Houndour.
Gary's Golem. Can't Beat the Heat! Multiple wild Golem. Hooked on Onix. A Maze-ing Race! Bucking the Treasure Trend! A Team Rocket Grunt's Golem. Meloetta and the Undersea Temple! Genesect and the Legend Awakened. Phanpy curls itself into a ball and rolls toward the opponent with incredible speed and power. Molly's Phanpy. Spell of the Unown: Entei. Ash's Phanpy. Hatching a Plan. Hoyt's Phanpy. The Power of Us. Miltank pulls herself into a ball and rolls toward the opponent with incredible speed and power.
The longer Miltank rolls, the more powerful the attack becomes. Whitney's Miltank. A Goldenrod Opportunity. Autumn's Ilta. Tanks for the Memories! Geodude curls into a ball and rolls towards the opponent with incredible speed and power.
The longer it rolls, the more powerful the move becomes. Roxanne's Geodude. Gonna Rule the School! Multiple wild Geodude.
Roark's Geodude. Shapes of Things to Come! Electrode rolls at the opponent with great speed and power. The longer it rolls, the more powerful each hit becomes. Natasha's Electrode. Visquez's Electrode. Destination: Coronation! Graveler curls itself into a ball and rolls toward the opponent with incredible speed and power. Sometimes, it glows light blue while rolling. Multiple wild Graveler. Team Rocket's Graveler.
Restore and Renew! Jigglypuff rolls towards the opponent with incredible speed and power and slams into them. Lisa Mitchum's Jigglypuff.
Rough, Tough Jigglypuff. Ursula's Jigglypuff. Yes in Dee Dee, It's Dawn! Lickitung rolls towards the opponent with incredible speed and power.
Unnamed Trainer's Lickitung. If the Scarf Fits, Wear It! Lickilicky curls its body into a ball and rolls into the opponent with incredible speed and power. Unnamed Trainer's Lickilicky. Whirlipede jumps into the air and spins into the opponent with incredible speed and power.
Three wild Whirlipede. A Restoration Confrontation! Quilladin's body glows light green. Apply market research to generate audience insights. Measure content performance. Develop and improve products.
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This compensation may impact how and where listings appear. Investopedia does not include all offers available in the marketplace. Related Terms Micromarketing: Advertising Focused on a Specific Group of Customers Micromarketing is an approach to advertising that tends to target a specific group of people in a niche market.
With micromarketing, products or services are marketed directly to a targeted group of customers. What Market Research Tells Companies About New Products and Services Market research is a strategy companies employ to determine the viability of a new product or service, involving the use of surveys, product tests, and focus groups. What Is an Exclusive Assortment?
When a retailer chooses to display only one manufacturer's or designer's goods, they are employing an exclusive assortment merchandising strategy. Scope Scope is a project management term for the objectives necessary to complete a project, allowing managers to estimate costs and time required. What Is a Business?
A business is an individual or group engaged in financial transactions.
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